TREATING+PREVENTING THROWING INJURIES THIS SPRING Is the quarantine causing you to lose the amount of physical activity you had before the stay-at-home orders were put in place? The sedentary lifestyle that many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made tomove! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Fortunately, with the warm weather coming in full swing, it is a great time to get outdoors and play some spring sports – while continuing to stay safe and keep your distance, of course. As always, if you find yourself in pain from a throwing injury this spring or you’d like to discuss ways you can stay active, don’t hesitate to contact Canyon Sports Therapy.
Upper extremity injuries typically fall under one of two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as a strain or tear. Overuse injuries are caused by excessive repetitive movements over time. Some of the most common types of upper extremity injuries include: • TENNIS ELBOW. While this term is colloquially referred to as “tennis elbow,” it can also be caused by other sports and activities, including softball, baseball, raking leaves, and even excessive typing on a computer. Tennis elbow is an overuse injury that results in inflammation of the tendons in the forearm, making it difficult to lift your arm. • GOLFER’S ELBOW. This is another colloquial term, used to describe an overuse injury causing muscle inflammation inside the elbow. It is also sometimes referred to as “Little Leaguer’s Elbow.” This injury runs from the bony point of your elbow and can stretch down your forearm, making it difficult to extend or lift your arm. Sports and activities that generally result in golfer’s elbow include golf, baseball, softball, bowling, and gardening. • FLEXOR TENDINITIS. This is an overuse injury that causes swelling in the tendons that control your hand movement, making it difficult to bend your fingers and move your hand or elbow. Flexor tendinitis is typically associated with sports that require constant throwing, such as softball, baseball, football, or shot put. • FROZEN SHOULDER. Frozen shoulder can result from either an acute injury or an overuse injury. It occurs when the tissue in your shoulder thickens or scar tissue forms, causing your shoulder to feel as if it’s being “squeezed” and making it difficult to move. Common Causes Of THROWING & UPP EXTREMITY INJU
• ROTATOR CUFF TEAR. Rotator cuff tears can occur from either acute or overuse causes, as well. For example, falling on an outstretched arm, sustaining a blow to the shoulder, or partaking in repetitive overhead motions (such as those in swimming, softball, baseball, tennis, or football) can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn. WHAT IF I GET AN UPPER EXTREMITY INJURY? With more time around the house during these uncertain times, there is also more time to consult with your physical therapist. At Canyon Sports Therapy, we are able to treat both old and new injuries alike. If you feel an old injury flare up, or if you think you may have sustained a new injury from playing spring sports from the comfort of your backyard, contact us. The overall goal of physical therapy is healing and prevention. In addition to treating the injury, our physical therapists will help strengthen the affected area, in order to prevent additional injury from occurring. Our physical therapists can also provide you with helpful warm-up and cool-down techniques for your sport or hobby, in order to lower the risk of sustaining another injury. At Canyon Sports Therapy, we will work with you to accommodate your needs, even while stay-at-home orders are in place. Our physical therapists are dedicated, experienced, and willing to help, especially during these times. In addition to injury treatment and prevention, our licensed physical therapists can also provide you with necessary physical and hygienic precaution tips for staying safe and healthy during the pandemic – all while still being able to carefully get out and participate in the activities you love. Contact your physical therapist today by calling (801) 944-1209 or schedule your consult by visiting canyonsportstherapy.com !
WE WANT YOU TO KEEP MOVING! Though it is tempting to be sedentary and make poor diet choices while self- isolating, these habits have the potential to inhibit your immune system and increase your risk of infection.Canyon Sports Therapy wants to encourage its patients to stay active and moving to boost their immunity and maintain their health. If you’re looking for exercises to keep you moving indoors, you can start with the exercises listed in this newsletter, or contact your physical therapist for additional options! During this time, even if you cannot keep your physical therapy appointments, we encourage you to continue your prescribed exercises at home. We’re wishing our patients health and safety!
1. Do a set of exercises or stretches at least every other hour during the day! You can get started with the Exercise Essentials listed in this newsletter or consult with your physical therapist for other options.
2. Maintain a healthy, nutritious diet and stay hydrated!
3. Take frequent breaks for breathing exercises (Inhale & exhale deeply).
4. Make sure you are getting at least 7 hours of sleep each night.
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EXERCISE ESSENTIALS A N E X E R C I S E T O S T R E N G T H E N S HOU L D E R S
SHOULDER EXTENSION Lean forward, supporting yourself with your am (as shown) or against a chair or counter and hold a free weight at your side. Keeping your elbow straight and shoulders relaxed, raise your arm up behind your body. SLOWLY lower arm “fighting” the resistance. Repeat 6-10 times on each arm
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA
INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
INSTRUCTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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